No More Excuses!Non-runners tend to share one distinct talent: They're great at making excuses. But unless you're legitimately hurt, there's really no good reason to write off running — regardless of your current fitness level.
You may think this will be a breeze; running is just a faster version of walking, right? Not necessarily. Running is an impact sport, which means it sends shocks up your body activating your muscles, ligaments, and tendons. At the end of the day, running will always deliver a better cardio workout compared to walking. So stop making excuses and become that killer runner you’ve always wanted to be.
Lucky for you, almost anyone can turn a basic walk into a run without hating life. keep these things in mind:
Before You Run:You probably don't need to buy new sneakers. While you shouldn't run in 30-year-old, holey sneakers, which probably lack support and set you up for injury, you don't need to go out and buy fancy shoes designed specifically for running — so there goes your first excuse. However, id you have existing knee or back pain, get fitted for the appropriate footwear.
Start slow. Focusing on speed early on can be discouraging and lead to injuries. Keep it slow — you should be able to hold a conversation while you run — and alternate between running and walking until your body adapts. If you're completely out of breath at any point during your run, you're probably doing too much.
Opt for outdoor runs, weather permitting. Go for scenery. Not only does it have a better view than your stationary treadmill, running outside activates your hamstrings and gluteals more than running on a moving treadmill band. Once you cement your stride and build leg strength outdoors, you can totally take to the treadmill. Plus, it’s easier on your knees.
No, you don't need to carb-load. Serious runners often need more carbohydrates and protein than the average Joe, but as a newbie, you don't need to overhaul your diet, just yet.
Avoid running when you're starving or stuffed. About 90 to 120 minutes before you set out, eat a light snack or meal made up of simple carbs, which are easy to digest into fuel and will go easy on your stomach. Oatmeal, a banana, a bagel, or other simple carbs will work. This should go without saying, but avoid overeating — your body will be tied up with the task of digesting instead of devoting its energy to your run.
Prevent boredom before it strikes. Run with a friend, listen to music or a podcast, or count stop lights! Anything to keep your brain occupied and not make you feel like running is such a task.
Warm up with a brisk five-minute walk to get your muscles ready to do their thing. You can also throw in some dynamic stretches (like high knees or butt kicks), but save the static stretches (like touching your toes, etc.) until after your run.
After The Run:Cool down and stretch. Walk for five minutes, then do some stretches that focus on your calves, butt and legs. While general soreness can still last for a few days and is OK to run through, look out for any sharp, isolated pain points. If it lingers in a specific spot, don't run through it — see a doctor.
Eat! This is the part you've been waiting for. The foods you eat after you exercise help your body rebuild its muscles, which translates to your strength and stamina. Eat a small snack with some protein and carbs: chocolate milk, Greek yogurt, or a protein shake with banana and peanut butter are all appropriate and tasty options. (After all, you earned it!) Dig in within an hour after you stop sweating to maximize the benefits.
Drink water. The more you run, the more you sweat. The more you sweat, the more you need to drink to replace lost fluids. Drinking throughout the day can help — you shouldn't need more than an extra glass or two to offset your exercise.
Work your way up to a 30-minute nonstop run — and the bragging rights that come with it. Shoot for timed runs three times a week on non-consecutive days without worrying about the distance or pace. Just run at your own speed, and you can always pick things up for a challenge. Good luck!